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  • Nutrition + Cookware
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Recipes / Soups, Chilis and Stews / Pureed Vegetable Soup Recipe

Pureed Vegetable Soup Recipe

Dairy FreeGluten FreeSpecific Carbohydrate Diet RecipesVeganVegetarianWhole30By Ivy Larson  Published: 10/02/2021  Updated: 08/25/2022
Jump to Recipe

Pureed Vegetable Soup Recipe – Our Pureed Vegetable Soup is easy to make ahead of time and enjoy throughout the week. Having ready-made soups on hand ensures you’re getting the vegetable nutrients your body needs.

pureed vegetable soup recipe

Eat your vegetables! How often do we hear this?

Nobody is saying it’s not easier said than done. But, if you have this Pureed Vegetable Soup recipe already made you’ll have no excuses!

I guarantee that if you make this soup, you’ll eat more vegetables this week. Having a tasty vegetable soup simmering on your stove top makes lunch delicious. But you can put the rest in a large glass bowl in the fridge and have leftovers for up to 5 days.

Overcome the #1 Biggest Diet Mistake with this Pureed Vegetable Soup Recipe

Do you know what the number one biggest diet mistake people make?

It’s not that they don’t eat enough protein or that they eat too much bread. Believe it or not, it’s not even that they eat too much sugar.

Is What They Are NOT Eating!

When people adopt a clean eating diet they start off by listing all of the foods that can’t have. For example: No processed foods, o fried foods, no sugar goodies, no more bagels and no soda. And so on.  It’s a great start to eliminate junk food and empty calories from your diet.

However, if you only changed 1 thing, you your body would benefit greatly! Increase the amount of fruits and vegetables you’re getting to optimize your health.

pureed vegetable soup recipe

Research Shows More Fruits & Vegetables = Better Health & Longer Life

One of the most consistent findings in scientific literature is that as fruit and vegetable consumption increase in the diet, chronic disease (including obesity) decreases across the board.

How Much Is Enough?

The CDC, the National Cancer Institute, the American Heart Association, and the U.S. Department of Agriculture all recommend adults eat 7 to 13 servings of fruits and vegetables every day for better health.

The average person is not eating anywhere near the amount of fruits and vegetables they should. 

On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily. The statistics are even worse for adolescents; on average, only 9.5 percent of American adolescents consume at least 2 servings of fruit and at least 3 servings of vegetables each day.

The trick to eating lots of vegetables is to make sure they are ready-made and tasty. Making a big pot of this pureed vegetable soup recipe is a simple solution to boosting your entire family’s vegetable consumption. You can even eat it for snack or breakfast! It is not at all uncommon for me to serve a big bowl of vegetable soup with avocado toast on a weekend morning.

pureed vegetable soup recipe

How to Get in More Fruit and Veggies

With a little bit of planning and intentionality, getting in enough fruit and vegetables each day can actually be quite easy! And no, this doesn’t always include pureed soup recipes like this one.

Here are some of our top tips, tricks, and recipes for getting in all the plant-based nutrition possible!

#1: Add in a Daily Smoothie

Whether for breakfast, a snack, or even dessert, a smoothie is a non-negotiable part of our daily routine! A quick and easy way to pack both fruit and veggies, smoothies offer lots of room for creativity, and a variety of flavors!

Top 4 Favorite Smoothies:
  • Creamsicle Drink: Our delicious Creamsicle Drink tastes just like a real Creamsicle. This healthy version is dairy free with no refined sugar. It will blow you away!
  • Healthiest Protein Shake Recipes: Healthiest Protein Shake Recipes and we’re ditching the processed protein powder. Sharing the secret for the healthiest and cleanest protein.
  • Blueberry and Kale Supergreen Smoothie: Even though the blueberry smoothie below has a lot of kale in it I think it’s more kid-friendly because it doesn’t look or taste green!
  • Hormone Balancing Smoothie: This brain fog busting, hormone balancing smoothie is one of the new things I’ve added to my daily regimen. It has helped me so much that I decided I just had to share it here on the blog.

#2: Enjoy a Big Leafy Salad

Salads are another way we love to pack in the fruit and veggies throughout the day! A big plant-forward salad packed with all of our favorite fruit, veggie, nut and seed toppings is often exactly what we need for a major energy and mood boost on busy days. Fresh and loaded with healthy ingredients, these salads taste delicious, AND will keep you full for hours!

Top 4 Favorite Salad Recipes:
  • Salad with Roasted Veggies: Full of flavor, and much easier to digest for those with sensitive stomachs, this Salad with Roasted Vegetables is definitely one to try. 
  • Healthy Pasta Salad Recipe: Healthy Pasta Salad Recipe is both gluten free and very, very healthy. It’s loaded with vegetables, super easy to make & delicious to eat!
  • Recipe for Healthy Chicken Salad: This recipe for healthy chicken salad is loaded with delicious vegetables, pastured chicken, vegan mayo and loaded with flavor.
  • Fall Salad: This Fall Salad is loaded with nuts, seeds, fruit, vegetables, vegan cheese, and a tiny bit of turkey bacon. It truly covers all the bases!

#3: Prep Roasted Veggies to Use Throughout the Week

We’re all about that “Cook Once, Eat Twice” philosophy to really minimize our time in the kitchen. Because of this, we often start our week off by roasting a giant sheet pan of our favorite veggies (completely up to preference). From here, we simply store them in the fridge for a quick and easy way to add extra veggies to all our meals throughout the week.

How to Use Roasted Veggies
  • Easy Vegetable Soups: You don’t always need a recipe for a tasty soup! Simply combine and heat broth, add leftover roasted veggies, prepped meat and cooked grains (if desired), and some spices for a simple nutritious soup! Make this a pureed soup recipe, or don’t!
  • Top your Pizza: If you love pizza as much as we do, then roasted veggies are great for quick, additional toppings! Begin with a whole grain gluten-free crust, add a thin layer of sauce of your choice, then dump on the roasted vegetables!
  • Make a Salad: Just like soup, salads are very simple to throw together without a recipe! Begin with fresh greens, topped with roasted vegetables, and your favorite additional toppings. With just a few general guidelines, you can make the perfect salad that is totally fail-proof!
  • Breakfast Burrito: Start with a gluten-free wrap, add some eggs and meat (if desired), dump on the leftover roasted vegetables, and finish off with some salsa for the perfect breakfast burrito!

For a Richer, Creamy & More Satisfying Soup, Add….

Garbanzo beans!

Adding garbanzo beans to this or any other pureed vegetable soup is an easy way to give the recipe a richer, creamier texture. Adding beans will also make for a substantially more satisfying soup.

Pureed Soup Recipes

As the weather cools down, soups become a regular part of our weekly meal rotation! They’re just so simple and easy to make, and then store in the fridge for quick meals! We especially make lots of pureed soup recipes, as pouring this in a thermos is perfect for meals on the go.

pureed vegetable soup recipe

Here are a few of our favorite pureed soup recipes:

  • Carrot Soup: Carrot Soup is a great way to pack in nutrients, and such an easy meal to throw together at the beginning of the week, and enjoy for days!
  • Roasted Butternut Squash Soup: Roasted Butternut Squash soup is an all-time favorite! Our recipe has a bit of red curry seasoning for a thai-inspired soup. I also used coconut milk instead of dairy for that reach creamy flavor.
  • Thai Coconut Soup: Our Thai Coconut Soup, is made with tons of vegetables and organic coconut milk.

Helpful Kitchen Tool: Handstick Blender

A handstick blender is an inexpensive way to puree some of your favorite hot soups quickly and efficiently. We love the Cuisinart Stick Blender for our Pureed Vegetable Soup. For years, I have ladled hot soups into my blenders but this is truly the way to go!

Mueller Austria Ultra-Stick

smeg hand blender

SMEG Hand Blender

cuisinart stick blender

Cuisinart Stick Blender

For those of you with food allergies and food sensitivities, it’s helpful to know this recipe meets the following dietary restrictions:

Egg Free / Grain Free / Bean-Free Option (omit the garbanzo beans) / Gluten Free / Paleo Friendly / Vegan / Vegetarian / Nut Free/ Dairy Free


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Print

Easy Pureed Vegetable Soup Recipe

pureed vegetable soup recipe
Print Recipe

★★★★★

5 from 7 reviews

Our Pureed Vegetable Soup makes it easy to eat more vegetables which is one of the most important things you can do for your health.

  • Author: Ivy Larson
  • Prep Time: 20 mins
  • Cook Time: 30 mins
  • Total Time: 50 minutes
  • Yield: 6 to 8 1x
  • Category: Soup
  • Method: Stockpot
  • Cuisine: American
  • Diet: Vegetarian

Ingredients

Scale
  • 2 cups chopped Spanish onion
  • 1 leek, halved lengthwise and sliced 1/2-inch thick
  • 2 carrots, peeled and chopped
  • 1 red bell pepper, seeded and chopped
  • 3 celery stalks, chopped
  • 10 cloves garlic, chopped
  • 8 cups vegetable broth
  • 2 cups cauliflower florets
  • 2 – 14.5 ounce cans diced tomatoes, drained
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon Himalayan salt, plus more as desired
  • 1/8 teaspoon ground pepper
  • 1 teaspoon Italian seasoning
  • Juice from 1 whole lemon
  • Optional: 1 teaspoon anchovy paste
  • Optional: 5 large handful baby spinach
  • Optional: 1 – 15 ounce can garbanzo beans, rinsed and drained, leave out for SCD

Instructions

  1. Heat the oil and anchovy paste (if using) in a large ceramic stockpot over medium heat.
  2. To the stockpot, add the onion and leeks, and cook, stirring occasionally, until translucent, about 8-minutes.
  3. Next, add the carrots, bell pepper, celery, garlic, salt, pepper and Italian seasoning. Cook for 5 minutes, stirring occasionally.
  4. Pour in the vegetable broth, cover the pot, and bring to a boil.
  5. Add the cauliflower and tomatoes, lower heat and simmer for 10 minutes, or until cauliflower softens.
  6. Add the spinach (if using) and lemon juice and cook for a further 30 seconds, then remove from the heat. Taste and adjust seasoning, if necessary.
  7. Use a hand stick blender to process until smooth and creamy. (See notes below if you do not have a handheld stick blender.)
  8. Add garbanzo beans (if using) and puree again. Serve warm. 

Notes

If you do not have a handheld stick blender, the soup can easily be pureed in a standard blender. However, for safety reasons, you’ll want to be sure to let the soup cool to room temperature before trying to puree it in a blender (hot soup can cause glass blender containers to explode.) 

Keywords: Pureed Vegetable Soup Recipe

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Comments

  1. Sara says

    April 9, 2022 1:26 PM

    I’m recovering from a dental surgery and needed a puréed soup. I loved this recipe! All the fresh vegetables, the chickpeas were the perfect addition. I added some red pepper flakes to give it a little kick. It made a massive batch so I can freeze some for later. Thank you for the recipe!

    ★★★★★

    Reply
    • Madison Suttles says

      April 26, 2022 12:41 PM

      Hi Sara,

      I’m so happy to hear that you enjoyed our Puréed Veggie Soup! I’m glad it helped with an easier, healthy recovery!

      Thanks so much for the positive review,
      Madison

      Reply
  2. Amie F. says

    November 16, 2021 6:14 PM

    This is so flavorful! I love making a batch and keeping it refrigerated in mason jars to pull out for a quick and easy lunch during the week!

    Reply
    • Aimee Harris Niedosik says

      November 17, 2021 7:58 AM

      It is one of my absolute favorite (and easiest) recipes to load up on veggies!

      Reply
  3. Andrea D Merritt says

    June 1, 2021 7:36 PM

    Thank you for this recipe! I am on day 5 after having all 4 wisdom teeth removed and searching for soups that I can puree for myself but that my husband can eat “whole”. I have also been looking for clean recipes using whole foods and nothing processed. This recipe was perfect on both counts! I used frozen cauliflower and frozen kale in place of spinach. Also added a little cayenne. We both loved it! Thanks again so much!

    ★★★★★

    Reply
    • Aimee Harris Niedosik says

      June 10, 2021 8:48 PM

      Andrea, Thanks for stopping by to let us know and I hope that you have a very successful wisdom teeth removal. This soup absolutely would be perfect to sip on while healing.

      Reply
  4. Angela says

    March 9, 2021 8:26 AM

    I had made this soup for dinner and it was delicious! I used red onions instead of Spanish onions, skipped the leeks, celery and spinach. I added some chopped cabbage as well. Instead of garbanzo beans, I used canellini beans. Turned out wonderful. My whole family loved it! This recipe is definitely a keeper!

    ★★★★★

    Reply
    • Aimee Harris Niedosik says

      March 9, 2021 9:20 AM

      Thank you so much Angela — and also for sharing the changes you made. That has always been our hope here at Clean Cuisine — use what you have and use what you love. Swap out ingredients and truly make it your own. I am thrilled to hear that you’ve found a new recipe.

      – Aimee

      Reply
  5. Julie says

    March 2, 2021 8:48 PM

    Loved this soup!!!!

    ★★★★★

    Reply
    • Aimee Harris Niedosik says

      March 3, 2021 9:47 AM

      Thank you Julie – so glad you loved it! It is one of my favorites!!

      Reply
  6. Colleen A Fessler says

    July 13, 2019 1:44 PM

    My husband had surgery and had to go on a liquid diet. i made this for him, it was Delicious! He loved it and it made his recovery time much easier on him. I will now be making this on regular basis.

    ★★★★★

    Reply
    • Ivy Larson says

      July 15, 2019 2:21 PM

      Hi Colleen, I am so sorry to hear about your husband’s surgery but thrilled to know he liked the soup! Thank you so much for taking the time to let me know 😉

      Wishing him a speedy recovery!

      Reply
  7. Mark k says

    May 20, 2019 8:08 PM

    Very tasty. Love it. I tend to add a little more veggies than the recipe calls for as I like a thicker soup.
    Question. Do you have any nutritional information on this recipe?

    ★★★★★

    Reply
    • Ivy Larson says

      June 14, 2019 4:50 AM

      Hi Mark! Thank you so much for taking the time to let me know =) Somehow your comment got lost in the shuffle so I am only just now seeing it, but I am so happy to hear you like it. As for the calorie breakdown, we actually purposely do not include the Nutrition Facts and here is an article I wrote a while back explaining why. here is an article I wrote a while back explaining why. here is an article I wrote a while back explaining why. I hope this helps explanation makes sense?

      Reply
  8. Karylinn says

    February 16, 2019 7:33 PM

    Fabulous soup! I only partially puréed the soup so it still had texture. I addd the garbanzo beans and left them whole. My family LOVED this soup… especially my 1 year old grandson, Grayson. He ate two bowls at a time! Thanks ivy for another great family-friendly healthy recipe!

    ★★★★★

    Reply
    • Ivy Larson says

      March 21, 2019 12:40 PM

      Hi Karylinn! I somehow totally missed your comment weeks ago and just stumbling on it now. But thank you so much for taking the time to write in! I am so happy everyone liked it =) Thank you again for sharing!

      Reply

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